Legs and Booty Super Sculpt

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface

Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Superset 1

Move 1: Squat to Reverse Lunges (1:00)

• Begin standing with your core engaged, chest upright and holding a weight in your hands at chest level.
• Keeping your chest up tall and weight back in your heels, squat straight down and shoot your hips back slightly. Ensure your knees aren’t buckling in and your chest is upright.
• Drive through your heels and power through your posterior chain to return to standing.
• Next, step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• Power through your front heel to come standing and bring your back foot to your starting position to come into a squat.
• Return to standing and repeat a reverse lunge with your left leg and repeat this squat , lunge, squat, lunge sequence.
• MOD: Hold onto a chair or wall to help stabilize.

Move 2: Hamstring Pull Ins (8-12)

• Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, arms back behind you with your chest open wide and hands on the floor – fingers facing forward.
• Press your heels into the mat and lift your hips up and through, squeezing your booty and the top to end in a reverse tabletop position with your knees bent.
  Slowly lower yourself down and repeat.
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.
• Optional: Place a weight on your hips for added resistance.

Move 3: Jump Switch Lunges (0:30)

• Begin in a forward lunge position, knees bent, chest upright and core engaged.
• With your weight in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in your lunge position.
• MOD: Perform alternating reverse lunges to make this low impact or hold onto the wall or back of a chair for help with balance.

Superset 2

Move 1: Single Leg Squat to Box (8-12 each side)

• Stand in front of your elevated surface with feet about hip distance apart, with your core engaged.
• Lift your left leg off the ground and begin sending your hips back behind you for a single leg squat while pulling your belly button in and up to engage your core, keeping your weight back in your heels and your knee tracking in line with your toes.
• Squat all the way down to your box or chair with control until you’re in a seated position.
• Power through your left heel and posterior chain to return to standing, squeezing your glutes at the top. Repeat all reps on one side and then switch,
• MOD: You can modify this move by increasing the height of your elevated surface, or lower down with one leg and stand back up with both.

Move 2: Hip Thrusters (8-12)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Drive through your heels to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat.
• MOD: Perform this on the ground rather than an elevated surface.

Move 3: Jump Squats (0:45)

• Begin in a squat position with your feet hip distance apart, core engaged, chest up, and keeping your weight in your heels.
• Shoot your hips back behind you for a squat, keeping your chest up tall, weight back in your heels, and knees tracking your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up and land softly on the balls of your feet to return to standing and repeat.
• MOD: Make this a low impact move by removing to jump or squatting down to a chair.